WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3-3-2-2-1-1)Start at 75% and increase by 5% each round. Lift on a 3-minute clock. WOD: 12 Minute AMRAP4 Power Snatch (95/65)8 Front Rack Lunges (95/65) RX+: 115/75 and Overhead Lunges Stimulus/Focus: Try to complete your work without breaking. Rest as needed between movements to make this possible. Aim for […]

Warm-up: Coach’s Choice Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM) WOD: 5 Minute AMRAPMax Hang Cleans (60% of your 1 RM) Stimulus/Focus: Just Go! It is only five minutes! Cool Down: ROMWOD

Warm-up: Coach’s Choice Strength/Skill: Handstand Walk WOD: 20 Minute AMRAP10 Toes to Bar20 Pistols30′ Handstand Walk Stimulus/Focus: This is an advanced gymnastics WOD. Find movements and reps that will challenge you in each area. Put time in practicing new skills and have fun! Cool Down: Tabata Chin Over the Bar Holds

Warm-up: Coach’s ChoiceStrength/Skill: Deadlift (10 x 10)Use 50%-60% for all sets. Lift on a 3-minute clock. WOD: 21-15-9 (9 minute cap)Deadlifts (275/185)Inverted Burpees Stimulus/Focus: This is a heavy barbell with a different kind of gymnastics movement. Have fun with it! Cool Down: 4 Rounds100 Meter Run10 Bottoms Up Kettlebell Presses (5 on each side)

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (20 Minutes to Find 1 RM) WOD: 20 Minute AMRAP5 Pull Ups10 Push Ups15 Squats*Use DBs for all movements. Choose your own weight, but you can only have one pair. You’ll use one for weighted pull ups, 2 for push ups on dumbbells, and 2 on shoulders for squats. […]

Warm-up: Coach’s Choice Strength/Skill: Power Clean (Work the Skill) WOD: 21-18-15-12-9-6-3 (20 Minute Cap)Power Clean (95/65)200 Meter Run After Each Round of Power Cleans*End on a run Stimulus/Focus: This WOD will be tough on the legs. Work speed under the bar on PCs. Try to do big sets-break no more than twice during each longer […]